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Margarine vs. Mayonnaise — In-Depth Nutrition Comparison

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Important differences between Margarine and Mayonnaise

  • Margarine has more Vitamin A RAE, Vitamin E , and Monounsaturated Fat, however, Mayonnaise has more Vitamin K, and Polyunsaturated fat.
  • Margarine's daily need coverage for Vitamin A RAE is 89% more.
  • Margarine has 3 times more Vitamin E than Mayonnaise. Margarine has 9mg of Vitamin E , while Mayonnaise has 3.28mg.
  • Mayonnaise is lower in Saturated Fat.

The food varieties used in the comparison are Margarine, regular, 80% fat, composite, stick, without salt and Salad dressing, mayonnaise, regular.

Infographic

Margarine vs Mayonnaise infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Magnesium +200%
Contains less Sodium -99.7%
Contains more Calcium +166.7%
Contains more Iron +250%
Contains more Phosphorus +320%
Contains more Potassium +11.1%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 3% 3% 3% 2% 1% 0% 0% 0% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 8% 1% 9% 2% 83% 5% 7% 1% 13%
Contains more Magnesium +200%
Contains less Sodium -99.7%
Contains more Calcium +166.7%
Contains more Iron +250%
Contains more Phosphorus +320%
Contains more Potassium +11.1%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Vitamin A +5403.1%
Contains more Vitamin E +174.4%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +94.7%
Contains more Vitamin B3 +∞%
Contains more Vitamin B6 +12.5%
Contains more Vitamin D +∞%
Contains more Folate +400%
Contains more Vitamin B12 +20%
Contains more Vitamin K +75.3%
Equal in Vitamin B1 - 0.01
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 215% 180% 0% 1% 3% 9% 1% 0% 3% 1% 13% 233%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 66% 6% 0% 3% 5% 0% 11% 2% 4% 15% 408%
Contains more Vitamin A +5403.1%
Contains more Vitamin E +174.4%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +94.7%
Contains more Vitamin B3 +∞%
Contains more Vitamin B6 +12.5%
Contains more Vitamin D +∞%
Contains more Folate +400%
Contains more Vitamin B12 +20%
Contains more Vitamin K +75.3%
Equal in Vitamin B1 - 0.01

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +22.8%
Contains more Protein +500%
Contains more Water +31.1%
Equal in Fats - 74.85
Equal in Other - 1.97
81% 17% 2%
Protein: 0.16 g
Fats: 80.71 g
Carbs: 0.7 g
Water: 16.52 g
Other: 1.91 g
75% 22% 2%
Protein: 0.96 g
Fats: 74.85 g
Carbs: 0.57 g
Water: 21.65 g
Other: 1.97 g
Contains more Carbs +22.8%
Contains more Protein +500%
Contains more Water +31.1%
Equal in Fats - 74.85
Equal in Other - 1.97

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +130.8%
Contains less Saturated Fat -23%
Contains more Polyunsaturated fat +83.9%
19% 50% 31%
Saturated Fat: 15.189 g
Monounsaturated Fat: 38.877 g
Polyunsaturated fat: 24.302 g
16% 23% 61%
Saturated Fat: 11.703 g
Monounsaturated Fat: 16.843 g
Polyunsaturated fat: 44.69 g
Contains more Monounsaturated Fat +130.8%
Contains less Saturated Fat -23%
Contains more Polyunsaturated fat +83.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Margarine Mayonnaise
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Margarine Mayonnaise Opinion
Net carbs 0.7g 0.57g Margarine
Protein 0.16g 0.96g Mayonnaise
Fats 80.71g 74.85g Margarine
Carbs 0.7g 0.57g Margarine
Calories 717kcal 680kcal Margarine
Fructose 0.05g Mayonnaise
Sugar 0g 0.57g Margarine
Calcium 3mg 8mg Mayonnaise
Iron 0.06mg 0.21mg Mayonnaise
Magnesium 3mg 1mg Margarine
Phosphorus 5mg 21mg Mayonnaise
Potassium 18mg 20mg Mayonnaise
Sodium 2mg 635mg Margarine
Zinc 0mg 0.15mg Mayonnaise
Copper 0mg 0.019mg Mayonnaise
Manganese 0.007mg Mayonnaise
Selenium 0µg 2.3µg Mayonnaise
Vitamin A 3577IU 65IU Margarine
Vitamin A RAE 819µg 16µg Margarine
Vitamin E 9mg 3.28mg Margarine
Vitamin D 0IU 7IU Mayonnaise
Vitamin D 0µg 0.2µg Mayonnaise
Vitamin C 0.2mg 0mg Margarine
Vitamin B1 0.01mg 0.01mg
Vitamin B2 0.037mg 0.019mg Margarine
Vitamin B3 0.023mg 0mg Margarine
Vitamin B5 0.172mg Mayonnaise
Vitamin B6 0.009mg 0.008mg Margarine
Folate 1µg 5µg Mayonnaise
Vitamin B12 0.1µg 0.12µg Mayonnaise
Vitamin K 93µg 163µg Mayonnaise
Tryptophan 0.017mg Mayonnaise
Threonine 0.055mg Mayonnaise
Isoleucine 0.065mg Mayonnaise
Leucine 0.095mg Mayonnaise
Lysine 0.072mg Mayonnaise
Methionine 0.035mg Mayonnaise
Phenylalanine 0.057mg Mayonnaise
Valine 0.074mg Mayonnaise
Histidine 0.026mg Mayonnaise
Cholesterol 0mg 42mg Margarine
Trans Fat 14.89g 0.187g Mayonnaise
Saturated Fat 15.189g 11.703g Mayonnaise
Omega-3 - DHA 0g 0.005g Mayonnaise
Omega-3 - DPA 0.006g 0g Margarine
Monounsaturated Fat 38.877g 16.843g Margarine
Polyunsaturated fat 24.302g 44.69g Mayonnaise
Omega-6 - Eicosadienoic acid 0.03g Mayonnaise
Omega-6 - Linoleic acid 21.522g 38.942g Mayonnaise
Omega-6 - Gamma-linoleic acid 0.125g Mayonnaise
Omega-3 - ALA 5.331g Mayonnaise
Omega-3 - Eicosatrienoic acid 0.002g Mayonnaise

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Margarine Mayonnaise
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
55%
Margarine
43%
Mayonnaise
Minerals Daily Need Coverage Score
1%
Margarine
13%
Mayonnaise

Comparison summary

Which food is richer in minerals?
Mayonnaise
Mayonnaise is relatively richer in minerals
Which food is lower in Saturated Fat?
Mayonnaise
Mayonnaise is lower in Saturated Fat (difference - 3.486g)
Which food is lower in Sugar?
Margarine
Margarine is lower in Sugar (difference - 0.57g)
Which food contains less Sodium?
Margarine
Margarine contains less Sodium (difference - 633mg)
Which food is lower in Cholesterol?
Margarine
Margarine is lower in Cholesterol (difference - 42mg)
Which food is lower in glycemic index?
Margarine
Margarine is lower in glycemic index (difference - 0)
Which food is cheaper?
Margarine
Margarine is cheaper (difference - $0.1)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Margarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173585/nutrients
  2. Mayonnaise - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171009/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.